Comparing Nutrients in 500 calories Strawberry Banana V8 SPLASH Smoothies VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Strawberry Banana V8 SPLASH Smoothies: 1351g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 16 times more energy per unit of mass than Strawberry Banana V8 SPLASH Smoothies, which is very high in comparison to other foods. Strawberry Banana V8 SPLASH Smoothies having low energy density.

Which food has more nutrients per 500 calories - Strawberry Banana V8 SPLASH Smoothies or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana V8 SPLASH Smoothies	13%	0%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Strawberry Banana V8 SPLASH Smoothies	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	15% 19.3g	130g per day for Men 19-50 years
Sugars	137% 99g	3.62% 2.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	0% 0g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana V8 SPLASH Smoothies	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.2% 1.1mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	135% 3.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	368% 331mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana V8 SPLASH Smoothies	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.4% 554mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	NA	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25.3% 2.03mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	NA	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	76.4% 1.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	137% 962mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	120% 66μg	55μg per day for Men 19-50 years
Sodium	26% 392mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	NA	40% 4.4mg	11mg per day for Men 19-50 years
Water	33% 1220g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Strawberry Banana V8 SPLASH Smoothies vs Oil Roasted Sunflower Seeds:

• Strawberry Banana V8 SPLASH Smoothies have 3.2 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin B12 and 356.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 500 calories for Strawberry Banana V8 SPLASH Smoothies vs Oil Roasted Sunflower Seeds:

• Strawberry Banana V8 SPLASH Smoothies have 7.5 times more Calcium, 154.7 times more Sodium and 938 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Iron and 1.3 times more Potassium than Strawberry Banana V8 SPLASH Smoothies.

Comparison of macro-nutrients per 500 calories:

• Strawberry Banana V8 SPLASH Smoothies have 5.7 times more Carbohydrate and 37.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat and more Fiber than Strawberry Banana V8 SPLASH Smoothies.
• Both Strawberry Banana V8 SPLASH Smoothies and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Strawberry Banana V8 SPLASH Smoothies as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.